Archive of ‘fast metabolism diet’ category

Spinach Salad with Orange Vinaigrette

Spinach Salad with Orange Vinaigrette (Phase 1)

Nowadays, orange is often used in all meals not just in preparing smoothies or punch. It can now be added in meals for breakfast, lunch and dinner which makes this fruit is perfectly suitable to be added to this Vitamin C rich salad and protein combined green Spinach. You would enjoy the taste of this dish while just starting the 1st Phase of the Fast Metabolism Diet program.

Ingredients:

  • 6 slices beef fillet
  • 2 oranges, zested
  • 2 small oranges, juiced or 1 large orange, juiced
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, peeled
  • 3/4 teaspoon salt
  • 3/4 teaspoon freshly ground black pepper
  • 10 to 12 ounces pre-washed spinach

Directions:

  1. Heat the oven for 350 degrees Fahrenheit.
  2. Put the beef on a baking sheet and then cook it until it turns into a crumble or up to 10 minutes. Pull the beef out of the oven and let it cool down. Tear the fillet slices and place in a container and store it in the refrigerator.
  3. Mix together the orange zest, orange juice, balsamic vinegar, garlic, salt, and pepper then blend until smooth. Relocate to a container and store it in the refrigerator.
  4. In a large bowl, place the spinach and add enough vinaigrette in order to coat the spinach. Sprinkle the fillet crumbles and mix with vinaigrette.
  5. Serve and enjoy!

Pressure-cooked Barbacoa Beef

pressure-cooked barbacoa beef

An easy-to-make Barbacoa Beef Phase 3 Recipe with a squeeze of lime nails it. For tough cuts of meat, the pressure cooker makes it easy enough for anyone to prepare this recipe as it seals the flavors of spices and tenderizes the meat faster. 

INGREDIENTS:

  • 2 ½ pounds of chuck or round bottom roast (trimmed of excess fat)
  • 1 cup of beef broth
  • 1 medium onion (see notes)
  • 3 tbsp of apple cider vinegar
  • ¼ cup of lime juice
  • 1 tbsp of tomato paste
  • 6 cloves of garlic
  • 2-4 chipotle of peppers
  • 1 tbsp of olive oil
  • 4 tsp of ground cumin
  • 1 tbsp of dried oregano
  • ½ tsp of ground cloves
  • 2 bay leaves
  • sea salt and pepper

DIRECTIONS:

  1. Blend altogether the beef broth, tomato paste, onion, vinegar, cloves, lime juice, garlic, chipotle peppers, cumin, and oregano until the mixture becomes smooth.
  2. Cut the chuck or round bottom into 3 to 4 pieces and sprinkle a pinch of salt and pepper on all sides.
  3. Heat half of the olive oil in a pressure cooker. In two batches, sear the meat for about 7 to 8 minutes. Add all the beef in the pressure cooker with the blended mixture of sauce and bay leaves. Cover the pressure cooker and let it cook for about 60 up to 70 minutes depending upon the thickness of the meat.
  4. Allow the pressure to release naturally or turn to the ‘vent’ setting to do this quickly. Allow it to vent thoroughly before removing the lid.
  5. Discard the bay leaves.
  6. Shred the beef using two forks then add it in the juice. Cover and let the beef immerse in the juice for about 10 minutes or so.
  7. Serve and enjoy!

Easy Baked Fajita Chicken Roll-Ups

easy baked fajita chicken roll-ups

These Baked Fajita Chicken Roll-Ups are a healthy low carb, low-calorie, paleo meal that is easy to prepare and a delicious meal for Phase 3 exercises. This dish will surely impress everyone if you serve it alongside rice, veggies or warm tortillas.

INGREDIENTS

For the Marinade:

  • 2 tablespoon of olive oil
  • 2 tablespoon of chopped cilantro
  • ½ juice of lime
  • 1 clove of minced garlic
  • 1 teaspoon of chili powder
  • ½ teaspoon of cumin
  • ½ teaspoon of dried oregano
  • ½ teaspoon of salt
  • Pinch of cayenne pepper (optional)

For the Chicken:

  • 3 chicken breasts or 6 thin sliced (¼-inch thick) chicken cutlets
  • ½ of sliced red bell pepper
  • ½ of sliced yellow bell pepper
  • ½ of sliced green bell pepper

INSTRUCTIONS

  1. In a small bowl, mix olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (optional) and cilantro then set aside.
  2. Skip to the next step if the chicken is bought in pre-sliced cutlets. If whole chicken breasts are used, slice them in 2 even longway slices and then pound it firmly into about ¼ inch even thickness using the smooth side of a meat tenderizer. 
  3. Place the chicken cutlets into a large resealable freezer bag and thoroughly pour marinade over the top surface. Allow chicken to marinate for an hour or up to overnight.
  4. Place 6 bell pepper slices in the middle of the marinated chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets are rolled up. When this is already done, place seam side down in a baking dish.
  5. Use the remaining marinade to brush the tops of the chicken and bake for about for about 25 to 30 minutes at 375 degrees Fahrenheit or until the juices run clear.
  6. Serve and enjoy!

Chicken Breast with Balsamic Mushrooms

chicken breasts with balsamic mushrooms

Are you looking for a  mushroom recipe yet don’t want to settle for boring meals? Chicken Breast with Balsamic Mushrooms is a quick dinner yet tastefully exciting enough to serve in every meal of the day. It oozes with balsamic vinegar, mushroom, and thyme flavors which make a great and delicious weeknight dinner and Phase 3 diet meal alongside with vegetables and salad.

Ingredients:

  • 4 boneless, skinless chicken breast
  • 2 tablespoon of olive oil
  • 6 clove of garlic
  • 1 bay leaf
  • 1 sea salt, to taste
  • 1 freshly ground black pepper, to taste
  • 3⁄4 lb of sliced fresh mushrooms
  • 1⁄4 cup of balsamic vinegar
  • 3⁄4 cup of chicken broth
  • 1⁄4 teaspoon of dried thyme

Directions:

  1. Rub the chicken with salt and pepper.
  2. On a skillet, heat oil over medium heat and saute the chicken for about 3 minutes or until it is browned enough on one side and turn it over to show the other side. Add garlic and mushrooms and cook for another 3 minutes all the while shaking the skillet and sauteing the mushrooms.
  3. Add chicken broth, thyme, bay leaf, and balsamic vinegar. Cover the skillet then decrease the heat to medium-low. For about 10 minutes, simmer the mixture while turning it occasionally.
  4. Place the foil-covered chicken while covered chicken on a warm and clean serving platter. Let it sit for a while.
  5. Uncover the mushroom sauce and simmer it for about 7 minutes while increasing the heat to medium-high and discarding bay leaf. Pour the sauce over the chicken and serve.

Garlic and Cilantro Sauce in a Tasty Grilled Halibut

Garlic and Cilantro in a tasty Halibut

Get this amazing sweet-flavored and easy to cook Garlic and Cilantro Grilled Halibut that is full of healthy nutrients. This low-carb and gluten-free dish is perfect for your Phase 3 recipe. If you are looking for a weeknight meal which is simple, easy and quick to prepare, then this dish is right for you.

Ingredients:

  • halibut filets or steaks (1 per person)

Sauce Ingredients:

  • 4 cloves of finely minced garlic
  • 1 cup of chicken stock (or use a combination of chicken stock and white wine)
  • 2 teaspoon of lime zest (from 2 limes)
  • juice of 2 limes (2-3 T or more)
  • 4 tablespoon of olive oil
  • 3 tablespoon of very finely chopped fresh cilantro (or more)

Instructions:

  • Saute garlic for two minutes in a small amount of olive oil.
  • Pour in lime zest and chicken stock and then simmer the mixture for about ten minutes until stock is slightly reduced. Add lime juice and olive oil while stirring to mix and heat the mixture for about 2 to 3 minutes.
  • Gradually add Cilantro while stirring and cook for another minute.
  • Brush both sides of fish with sauce and let it seep in for about 15 minutes while you preheat charcoal grill or gas to high heat.
  • Grill the fish until it becomes firm yet not hard to touch for about 5 minutes each side.
  • Put the fish on a diagonal grill slats to achieve nice grill marks. Rotate the fish after 3 minutes of cooking on one side. Serve with additional sauce spooned over each piece of fish.
  • Other grilled fish perfect to pair with this include Sea Bass, Mahi Mahi, and Swordfish. You could also serve it with Tilapia, Red Snapper, or Sole.

 

 

Two-ingredient Roasted Chicken

two-ingredient roasted chicken
If it’s too much of an effort to buy many ingredients for a single meal, then this 2-Ingredient Roasted Chicken is just the right for you! With just the use of Chicken and Kosher Salt, you will be able to make a delicious yet easy to prepare dish for your Phase 1 exercise program and for your family as well.

Ingredients:

  • 1 (3 ½ lb – 4 lb) Chicken
  • Kosher salt

Directions:

  1. Dry the chicken using paper towels.
  2. Position your hand 10 inches above the chicken while sprinkling a 5-finger pinch kosher salt on it. Sprinkle kosher salt onto the chicken until completely covered inside and outside.
  3. Prepare a wire rack that is placed inside a rimmed baking sheet and then put the chicken on it.
  4. Chill the chicken overnight without covering it with anything.
  5. Let it rest at room temperature for at least an hour.
  6. Preheat the oven to 425°F.
  7. Roast the chicken for about 40 to 55 minutes or until a thermometer reading inserted in the thickest part of the chicken thigh reaches 165°F.
  8. Let the chicken sit for about 15 minutes on a chopping board.
  9. Carve and then serve.

Sugar-Free Strawberry Basil Lemonade – Phase 1

Strawberry basil lemonade

Try this sugar-free Strawberry Basil Lemonade, very easy to make, yet a healthy treat for any occasion! Your kids will surely love this one! You only need 3 key ingredients and a blender, then you’re good to go! As a bonus, all the ingredients used in this recipe can be found in Phase 1 of our fast metabolism diet program too!

Ingredients:

  • 4 cups of fresh strawberries, de-stemmed
  • 2 lemon juice
  • 1 cup of basil, fresh
  • Optional: sparkling water

Directions:

  1. Mix-up 2 lemon juice, 4 cups of fresh strawberries, and a cup basil into a blender.
  2. Turn on the blender until the mixed ingredients are pureed.
  3. Serve straight up or with ice.

Tip: You may also mix sparkling water

 

6 Things to Give Up for Your Lenten Diet

THINGS TO GIVE UP FOR YOUR LENTEN DIET

Every year, millions of people from different corners of the world practices a 40-day Lenten Diet. This time, this kind of diet is based in the spiritual disciplined which is also a time to reflect on how we live our lives. The holiday is usually observed by Catholics which starts with Ash Wednesday and ends with Easter Sunday.

Since Lenten Season is a period of fasting wherein the participants will sacrifice eating of fatty and sugary foods and doing undesirable habits, we will share to you the 6 things to give up that can be helpful for your Lenten Diet.

  1. No to Meat

When the month of April comes out, you have to prepare yourself of not eating meat for a week until Lenten Season will end. As this is the number one practice during the holiday, you can prepare meatless foods such as Cauliflower and Chickpea Curry, Greek Salad Omelette, Makeover Spinach Tuna Casserole, Spiced Vegan Lentil Soup, and Taco Lettuce Wraps. These recipes are really perfect for your Lenten Diet, so better try it!

  1. Reduce Caffeine Intake

Since lots of people are coffeeholic, and I know you’re one of them, it’s hard for you to get rid of drinking coffee even just for a day. In order to keep you going without a need of skipping coffee yet want to give up during the season, you can reduce your caffeine intake. Instead of 2 or 3 cups, you can have 1 cup of coffee per day.

You can also continue this kind of Lenten Diet every day until you become used to avoiding coffee and prefer veggie or fruit smoothies instead.

If you’re looking for healthy alternatives for coffee, you can have hot apple cider, coconut water, yerba mate, kombucha tea, green tea, licorice tea, wheatgrass juice, Siberian ginseng tea, reishi mushroom tea, peppermint tea, lemon water, green and nutty smoothies.

  1. Get Rid of Sugary Foods

According to many studies, sugar is one of the main causes for increasing weight and diseases such as diabetes, heart diseases, allergies and depression. In order to make your Lenten Diet effective, you must avoid sugary foods during the season and of course, better avoid eating lots of sweets even after the holiday break to maintain a healthy life.

  1. Don’t Complain

When you’re sacrificing for the foods and things you want to eat and do during Lenten Season, you must not complain for doing it because it may cause you stress. Aside from that, when you sacrifice, you must do it heartily so you’ll not end up feeling drained and your Lenten Diet will become successful.

  1. Resist Temptations

Lenten Season may look like a period filled with challenges for you, but that’s fine because you’re doing it for your own good. When you have succeeded with your Lenten Diet, you must feel great for a fulfilling sacrifice because not all have the strong power to resist temptations. So, let us congratulate you ahead from this day forward! 😊

  1. Don’t Allow Negativity Enter Your Life

Achieving your goal has something to do with your mindset. If you train your mindset to see what’s good and what you’ll benefit with your Lenten Diet, then no doubt you will attain a good result of your diet goals and may attract positive vibes in your life.

Don’t ever allow negativity enter your life because it may affect your positive mindset and may affect your health as well.

If you want to make your Lenten Diet more efficient, follow the 6 things to give up we’ve shared above. Share it to a friend as well to make a difference during the Lenten Season and let’s all live a happy healthy life!

5 Ways to Add Veggies in Your Diet Meals

WAYS to ADD VEGGIES in yourDIET MEALS

One of the factors why we are gaining weight is due to the kind of foods we are eating. I know all of us here knew that. Well, blame that to the tempting food shops around you and those owners who aim to catch your attention through the mouth-watering aroma and presentations of their foods. 😜

Anyway, kidding aside. There are actually numerous food stops that serve menus which aren’t even healthy and good for our body, especially those who are vending junk foods. In order to avoid consuming these, you’d better start munching more veggies to become strong and healthy!

To guide you attain your weight loss goal this year, here are 5 ways to add veggies in your diet meals:

1. Determine the nutritional element of the foods

You must take into consideration the nutritional makeup of the foods you’ll be eating e.g. macronutrients (protein, fat, carbs) and micronutrients (vitamins, minerals) to attain a balance diet.

If you’ve been eating lots of meats before, make it less these days and increase your vegetable intake instead. If you want to substitute meat with veggies that also consist of same micronutrients such as iron, zinc, calcium and vitamin B12, you can have the following:

(iron) whole grains, white beans, lentils, dried fruit (apricots), dark green leafy veggies (cooked spinach), olives, beans and peas, asparagus, coconut, mushroom and arugula (rocket).

(zinc) spinach, garlic, sesame seeds, cashews, cooked napa cabbage, sun-dried tomatoes, lemon grass, green peas, firewood sprouts, palm hearts, stir fried lentil sprouts, raw winged bean tubers and mushrooms.

(calcium) turnip greens, curly kale, collard greens, arugula, spinach, watercress, broccoli raab (cooked rapini), beet greens, pak choi (Chinese cabbage), okra, spring onions, leeks, cabbage, endive, broccoli, artichokes, brussels sprouts, celery, sweet potato, carrots, lettuce and parsnips.

(vitamin B12) egg, coconut milk, almond milk.

2. Experiment with fruits and veggies per week

Food experimentations can make your diet more enjoyable. It could also improve your cooking skills in making new healthy recipes. In playing out in your kitchen, you can try one veggie, fruit and other plant-based food every week.

3. Mix and match plant-based with other foods

For plant-based foods that consist of protein, we can have soy and quinoa. Since we have limited veggies that are high in protein, you can also mix and match other foods such as rice and beans, chickpeas and lentils and substitute meat with seitan or tofu to get enough protein.

4. Take small steps in substituting meats

It doesn’t mean that when you’re in a diet, you will totally remove the stocked meats in your fridge. Just simply take small steps a day until you become used to eating veggies without craving for juicy meats.

It’s also effective to create a diet meal schedule wherein you can decide to eat meat on Tuesdays and Thursdays only and skip the other days until you decide to eat it once a week or mix a small slice of meat with your veggie meal recipes.

5.  Plan ahead of time on what to eat

Make it a habit to plan your veggie recipes on weekends so you can buy the ingredients ahead of time to avoid ending up ordering unhealthy and processed foods due to your hectic schedule. If you want, you can also have a huge bowl of veggie salad divided into 3 servings, for your breakfast, lunch and dinner during Monday, Wednesday or Friday. It depends to which schedule you prefer the most that can make you feel comfortable at the same time, satisfied.

When you’re on a diet, learn to love veggies, because it’s said to be the easiest way of obtaining more antioxidants and fiber which are absolutely beneficial for your diet.

10 Effective Food Alterations for Weight Loss

FOOD ALTERATIONS

Losing weight demands so much effort from doing food alterations down to paying attention on what you’re eating. Sometimes, it can also make you feel like you are losing your mind for having no choice but, reduce your weight so you can live a healthier life and avoid diseases.

In order to make your weight loss journey happen naturally in a way that you’ll not feel so exhausted, we will introduce the 10 effective food modifications that are much more effective these days.

For you to be guided of what will be those acceptable food adjustments intended for dieters like you, you may refer to our random list below.

  1. Make it a habit to drink water before and after meal

This kind of technique is truly effective and you may take it from my experience. Drinking lots of water can make you feel full and end up consuming less food.

  1. Alter water’s taste into healthy flavors

If you’re struggling of drinking 8-16 glasses of water per day, then you must look for ways such as adding flavors on it, e.g. mint, pineapple, lemon, cucumber, ginger and any other fruits or veggies to improve its taste and feel refreshed.

  1. Consume vegetables for breakfast

Avoid stomach bloating by preparing healthy breakfast every morning. Veggies are low in calories, filled with vitamins and minerals, and are also a great source of fiber.

If you’re fond of smoothies, you can also have an alteration versions wherein you will add oatmeal, chopped spinach, and eggs.

  1. Choose the smallest-sized drink

This time, you need to adjust your usual beverage orders from the largest to smallest in order to avoid hundred calories consumption and make your diet work.

  1. Turn your oatmeal in to a savory one

If you’re thinking what to eat in the morning that is high in protein, you can make your oatmeal savory. The process would be the following:

– cook 1/3 cup of plain oats with one tablespoon of ground flax

– your favorite spice blend (garlic powder, ground ginger, paprika, and turmeric)

– milk (or unsweetened non-dairy milk) for a dose of protein

– add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein

  1. Take carbs & protein for post-workout

Did you know that it’s good to consume carbs & protein during post-workout? That is because our body uses carbs as energy and protein will go to our muscles or any part of our body. If you have lean muscles, your metabolism will become faster.

You can try making a protein shake by adding a banana / frozen mango / slice pineapple and or peaches.

  1. Stick to between 3-5 hours eating schedule

When you’re on a diet, don’t ever think of skipping your meals instead, you must eat atleast small amount of meals and snacks to aid your metabolic rate. In order to help regulate your metabolism, appetite, energy and hormones, you need to follow the schedule of when to eat, and it is said to be between three to five hours because that’s the time of your true biological hunger attacks.

  1. Eat foods with protein every day

You need to eat protein because it can make you less attracted to eat unhealthy foods and may also alleviate your blood sugar. You can take a bite on rich in protein meals or snacks such as fish, chicken, lean meat, beans, turkey, and eggs.

  1. Enjoy veggie salad for dinner

By eating green leafy salad for your dinner makes you full and end up eating your main dish lesser. Take note that in preparing a veggie salad, choose the oil-based and not the creamy dressing to avoid too much calories intake.

  1. Keep the veggie, protein and carbs in order

It’s important to eat fiber-rich veggies first, second is protein and third is foods rich with carbs. This is a great technique in order for you to take plenty of nutrients from the first and second meal order, and will take less from the third one.

There are actually lots of healthy food alterations you can make that you can easily do around your kitchen. In fact, it’s all easy to follow and remember. The list I shared above are just some of the helpful food modification ideas you can refer.

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